A.
Every 2 minutes, for 12 minutes (6 sets) of:
Push Press
*Set 1 – 8 reps @ 55% of 1-RM Push Press
*Set 2 – 6 reps @ 65%
*Set 3 – 4 reps @ 75%
*Sets 4-6 – 2 reps @ 85%
B.
RX
Every 6 minutes, for 18 minutes (3 sets) for times of:
400 m Run
15 Pull Up
20 Push-Ups
25 Air Squat
SCALED
Every 6 minutes, for 18 minutes (3 sets) for times of:
400 m Run
15 Banded Pull Up
20 Push-Ups
25 Air Squat
BASIC
Every 6 minutes, for 18 minutes (3 sets) for times of:
200 m Run
10 Ring Row
15 Push-Ups
20 Air Squat
